gago's Log

[gago]

Monday February 17th 2014

Squat
8/8/8/8/12 105kg

Leg Extension
3x10 40kg

Leg Curl
3x10 40kg

Hanging leg raises
3x13 BW

Notes
Today I started my 8s wave.

Squats were good. Rest between the sets was about 1 m 30 s.



Leg extension was kinda hard in the last set.

Leg curl was easy.

Hanging leg raises were easier after the weekend.

[gago]

Wednesday February 19th 2014

Bench Press
8/8/8/8/12 65kg

Pullup
7/4/3 BW

Hanging Leg Raises
15xBW

Notes
Bench was good.

[gago]

Friday February 21st 2014

Overhead Press
8/8/8/8/10 47.5kg

Deadlift
8/8/8/8/12 95kg

Pullup
5/5/3 BW

Hanging leg raises
4x10 BW

Notes
That was a tough workout.

The last set on overhead press was kinda hard.

The last reps on deadlift did not have the best form. I lost the grip after the 8th rep and used a mixed grip in the further reps. I have to wear weightlifting socks in every deadlift session to the health of my shins.

The first set of pull-ups was better than in the last workout because my body was closer to the bar.

Hanging leg raises was the easiest part of the workout.

Yesterday I ate 5.5 kg bananas (weight is without peel) and nothing but bananas.

[gago]

Wednesday February 26th 2014

Squat
8/8/10 117.5kg

Bench Press
8/8/10 72.5kg

Hanging leg raises
3x10 BW

Notes
I am a bit ill since last Friday. So I skipped the Monday workout and did squats today. It was good.



Bench was a bit hard because I used a weightlifting bar and did not notice. The rings are a bit wider than on a powerlifting bar and so my grip was also wider.

Hanging leg raises were good. Today I did it on a free bar instead of a rung ladder at the wall and so I was swinging a bit because I did not have a wall where my back leans against.

[gago]

Friday February 28th 2014

Overhead Press
8/8/9 52.5kg

Deadlift
8/8/11 105kg

Hanging Leg Raises
4x10 BW

Notes
Overhead press was good. The last set was kinda hard.

Deadlifts were good. I lose concentration in the last reps and so they had not perfect form. I have to work on that, not letting the hips raise first.

Hanging leg raises were easy.

[gago]

Monday March 3rd 2014

Squat
16x130kg

Leg Extension
10x42.5kg
10x45kg
10x47.5kg

Leg Curl
10x42.5kg
10x45kg
10x47.5kg

Hanging leg raises
3x10 BW

Notes
Boom! Squats were awesome. I got it! Lesson learned: Never drop the weight when you have a spotter!



Leg extensions were good. The last set was heavy.

The last set of leg curls was killer.

Hanging leg raises were good again after a restful weekend.

[gago]

Wednesday March 5th 2014

Bench Press
13x80kg

Pullup
7/3/3 BW

Hanging leg raises
3x10 BW

Notes
Bench was good.



I have to work on pull-ups. I am so weak at them.

Hanging leg raises were good.

[gago]

Friday March 7th 2014

Overhead Press
11x60kg

Deadlift
20/5/5 120kg
10x60kg

Leg Curl
8x45kg
8x55kg
8x65kg
8x75kg

Pullup
10x1 BW

Hanging Leg Raises
4x10 BW

Notes
Overhead press was good.



Deadlift was heavy. Hips raised first sometimes. I did some additional technique work.



Leg curls were good. Last set was hard.

Today I started 10 sets of 1 rep to improve my pull-ups. In the next workout I am going to do 10 sets of 2 reps.

Hanging leg raises were easy.

[gago]

Monday March 10th 2014

Squat
5x65kg
5x80kg
5x97.5kg

Bench Press
5x40kg
5x50kg
5x60kg

Pullup
10x2 BW

Hanging Leg Raises
4x10 BW

Notes
My second deload week before my next heavy weeks. So the weights were light.

I just did pull-ups seriously because I want to get stronger in them.

Of course my weak abs got punished.

[gago]

Wednesday March 12th 2014

Overhead Press
5x30kg
5x37.5kg
5x45kg

Deadlift
5x57.5kg
5x72.5kg
5x87.5kg

Pullup
10x3 BW

Hanging Leg Raises
4x10 BW

Notes
Another light workout.

Pull-ups were good.

I did hanging leg raises with an underhand grip worked good in the first two sets. Now my forearms are pumped.

[gago]

Monday March 17th 2014

Squat
5/5/5/5/5/8 120kg

Leg Extension
10x45kg
10x47.5kg
10x50kg

Leg Curl
10x45kg
10x47.5kg
10x50kg

Pullup
10x4 BW

Ab Wheel
3x5 BW

Notes
Squats were good.



Leg extensions and leg curls were also good.

Pull-ups were hard after the fifth set. The last three sets I did 3+1 reps. So the next time I am going to do 10x4 again.

Ab wheel was killer. I felt it more in my arms than in my abs. The exercise is totally new and really hard for me.

[gago]

Wednesday March 19th 2014

Bench Press
5/5/5/5/5/10 70kg

Barbell Row
4x10 60kg

Hanging Leg Raises
3x10 BW

Notes
Bench press was good. My butt was on the bench the whole time although it does not seem so in the video.



Rows were good. I pulled just with the lats and so my upper body was above parallel to the floor.

Hanging leg raises were hard. I tried to touch the bar with my feet in every rep.

[gago]

Friday March 21st 2014

Overhead Press
5/5/5/5/5/8 52.5kg

Deadlift
5/5/5/5/5/8 112.5kg

Pullup
10x4 BW

Hanging Leg Raises
3x10 BW

Notes
Overhead press was good.



Deadlift was good. Technique and form worked because my trainer told me to widen my stance, so pulling was easier in the last two sets.



Pull-ups were fucking hard. I did 3+1 reps after the fifth set.

Hanging leg raises were good. I tried to touch the bar with my feet in every rep. I could not do that in the last set because I my abs were already fucked up.

[gago]

Monday March 24th 2014

Squat
5/5/5/8 132.5kg

Leg Extension
10x47.5kg
10x50kg
10x52.5kg

Leg Curl
10x47.5kg
8/6 50kg

Hanging Leg Raises
3x10 BW

Notes
Squats were good.



Leg extensions were easy.

Leg curls were so heavy.

In the first set of hanging leg raises I touched the bar with my feet in every rep. The other sets were without touching.

[gago]

Wednesday March 26th 2014

Bench Press
5/5/5/10 77.5kg

Pullup
10x4 BW

Hanging leg raises
3x11 BW

Notes
Bench was good. The pins were to high, so I lost tension while unraveling the weight and my shoulder blades came forward. I have to stay tight during the whole lift and push my chest out. So I did some technique work afterwards.



Pull-ups were better. I took a bit more rest between the last three sets.

I did better in hanging leg raises with touch the bar. Moreover I added a rep in each set for getting and will add reps in the following workouts.